The reasons for procrastination are numerous. Specific tasks may feel a little uncomfortable or unpleasant. Some tasks require a lot of mental effort. The reward for completing the job may not feel big enough. And all of us have things we don’t like to do.
It’s so easy to find other things to do that are more enjoyable or seem more urgent, even if they aren’t.
After all, who wants to gather tax documentation or clean the house when you could kick back with a book? Or go golfing, catch up on your favorite shows, try a new restaurant, sleep in, gossip with your co-workers, snag the latest online deals…you get the picture!
There are steps to take, however, to propel yourself forward and be more productive.
1. Set Timers
If you stare at your to-do list and don’t know where to start, consider setting a timer for 15 minutes. Within that time, challenge yourself to get as much done as you can.
Start anywhere, even if it’s with the easiest, most straightforward thing on the list. Race against the clock and promise yourself a short break when you’re done. This strategy is known as the Pomodoro technique. It's helped plenty of others to be more productive.
You’ll often find yourself gaining momentum and enthusiasm as you practice this technique. You’ll likely gain a small sense of accomplishment after your first 15 minutes. This feeling can motivate you to keep going.
2. Boost Your Energy
It’s easy to procrastinate when you’re feeling a little tired. (And maybe a little lazy, if we’re honest!)
Learn simple physical techniques to help you wake up and focus. Stretching, sitting up straight, and taking deep breaths can enliven you. Standing up to swing your arms is even better. Taking a short, brisk walk down the hallway or around the block also helps.
The ultra-motivated often find that working out first thing in the morning gives them the momentum they need for the rest of the day.
Of course, some things will sap your energy, such as sugar and big meals. If you have a lot of work on your plate, consider limiting these energy suckers.
3. Eliminate Distractions
We have innumerable ways to procrastinate today. Distractions are one of these. Falling down the rabbit hole of social media feeds is easy. Turn off electronic notifications or your entire phone to cut out these sources.
Having a messy desktop or other messes in the house or office also contribute to distractions. Of course, putting off tidying is a separate procrastination issue. But clutter is proven to make it harder for people to concentrate and be more productive. Even if you have to pile loose items into a box to deal with later, consider doing so.
4. Create Routine and Rituals
Creating a routine can be an effective way to condition our brains to know that it’s time to get to work. Tie in pleasant physical reminders to boost the effect.
These prompts could be essential oils, candles, or instrumental music. Take a shower, get out of your pajamas, fill a cup with your favorite non-alcoholic drink, and focus. Adjust your rituals and routines to fit yourself.
5. Batch Work
After you’ve eliminated distractions, setting aside a chunk of time to work on big projects can be very helpful. Don’t let yourself leave your chair until you’ve worked for a set amount of time or completed a set number of tasks.
If you’re not doing desk work, apply the same principle. Of course, do build in short breaks to stretch or get a drink. But stick to your plan, so that you can be more productive.
After you steadily focus for several hours, you’ll find a sense of relief from getting so much done.
Dealing with procrastination is often an ongoing process. But adapting helpful strategies such as these can go a long way toward productivity.
--
If you feel like procrastination is creating upheaval in your life, the guidance of a skilled therapist can be beneficial. Undiagnosed emotional issues or undeveloped stress management skills could be underneath some of your procrastination.
Please reach out to my office for a free consultation or visit my page on mindfulness-based therapies to learn more about how I can help.